At MIF, our goal is to nurture each other and build confidence no matter where you are in your fitness and nutritional journey. That's why we have programs that fit every stage of life - any stage of motherhood - whether you are new to this working out thing or a seasoned athlete. For this program, I wanted to bring a challenge to our intermediate and advanced fitness mom's. Pretty Fierce Sports & Movement provides:
-Six week program
-Four or five workouts a week - your choice
-All workouts are 25 - 42 minutes
-Two weeks are sport-based movements focused on agility, drills, weights, circuits and more
-Two weeks are movement-based workouts with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them
-Final two weeks combine all aspects of sports and movement with increased intensity and new workouts to challenge the whole body
LEVEL: INTERMEDIATE - ADVANCED
LENGTH: 6 WEEKS
PREREQUISITE: consistently worked out for two months or SWEAT or Commit25 or Summer Shape Up or Pretty Fierce
Before beginning our Pretty Fierce Sports and Movement program, watch these tips!
Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:)
This toning circuit is all about adding functional movement to the traditional upper body exercises.
Equipment needed: an extra light set of weights and a light set of weights.
PREREQUISITE: Although not required, we highly recommend using this workout in our Pretty Fierce Sports and Movement ...
This toning circuit is all about adding movement to the traditional upper body exercises, mixed with agility training.
Equipment needed: one heavy set of weights.
PREREQUISITE: we highly recommend using this workout in our Pretty Fierce Sports and Movement program. Each week we add layers of di...
A recovery based workout full of feel good stretches!
Combine all aspects of sports and movement with increased intensity and new exercises to challenge the whole body.
Equipment needed: one heavy set of weights and a resistance loop. If you are following the advanced modification you need a slider (something that glides across the surface of your ...
Movement-based workout with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them.
Equipment needed: one light set of weights and a slider (something that glides across the surface of your floor - paper plates also work well!) A small Pilates ba...
A dynamite move for glute strength!
Movement-based workout with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them.
Equipment needed: one light set of weights and a slider (something that glides across the surface of your floor - paper plates also work well!) A small Pilates ba...
This toning/cardio circuit is all about the core. We add a unique twist to traditional exercises, mixed with agility training.
Equipment needed: one set of light or medium weights. If you are following the advanced level you need a resistance loop.
PREREQUISITE: we highly recommend using this w...
This toning/cardio circuit is all about adding a unique twist to traditional exercises, mixed with agility training.
Equipment needed: one light and one heavy set of weights.
PREREQUISITE: we highly recommend using this workout in our Pretty Fierce Sports and Movement program. Each week we add ...
This high-intensity mix of cardio kickboxing and basic athletic drills is the perfect sweat sesh. A combination of aerobic and anaerobic drills to work your heart in the best way! No equipment is necessary, but I do recommend 2 plastic cups or cones.
EMOM stands for every minute on the minute, a type of HIIT training. In this fun, sweat-dripping intermediate to advanced workout, you will maximize your cardiovascular endurance! We set a set number of repetitions for each minute and aim to complete those reps as the workout progresses.
Equipm...
